CrossFit 45 North – 45 North Barbell Club
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Week1: Snatch (5×1)
For week 1, start at 85%, then build each set.
Record final weight.
Week1: Behind The Neck Jerk (4×2 @80% of 1RM clean and jerk)
Extra Credit Conditioning (Checkmark)
3 RDS
15 Cal Bike
15 sandbag over shoulder
100m Sandbag bear hug carry